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Farmers Market Favorites for Rheumatoid Arthritis

Seasonal Inflammation-Fighting Foods Are Your RA Friends

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When you have rheumatoid arthritis (RA), following a diet rich in fruits and vegetables only makes sense. Many fruits and vegetables are high in fiber, which has been linked to less inflammation in the body. They also provide a broad range of phytonutrients, many of which have also been found to protect against inflammation.

“The main nutrients that will help reduce inflammation are the well-known antioxidants — vitamin C, vitamin E, and beta-carotene — as well as flavonoids and polyphenols,” plant compounds known as phytonutrients, says Kim Larson, RDN, CD, dietitian and national spokesperson for the Academy of Nutrition and Dietetics.

Rather than focusing on particular nutrients, eating a variety of fruits and vegetables, in every color of the rainbow, is what nutrition experts recommend. That way, you’re getting plenty of the major nutrients found in produce, as well as the vitamins and minerals that are found in smaller amounts but that still contribute to good health. You also won’t get bored by eating the same fruits and vegetables all the time.

To find a broad variety of fresh fruits and vegetables for your healthy RA diet, your local farmers market is a good place to start. Farmers markets typically sell locally grown produce that's in season, so you’re more likely to get fruits and vegetables picked at their peak, when both their flavor and nutrient content is highest.

A farmers market may also give you the chance to try fruits, vegetables, and herbs you’ve never had before. Sometimes a farmer will offer free samples of new items, so you can try a bite before committing to a bagful. And if an item is sold by the pound, you may be able to buy only a small amount if you’re not sure you’ll like it.

Another benefit to buying food directly from the people who grow it is they can often tell you what their products are, how they were grown — for example, if they're organic — and how best to use them.

Because producing food in small quantities is more expensive than growing it on large, commercial farms, the prices at farmers markets may be higher than those at the supermarket. But keep in mind that when you shop at your local farmers market, you’re helping to strengthen the local economy and support regional agriculture.

If there’s no farmers market in your area but you like the idea of eating locally, look for a CSA (community supported agriculture) or food co-op, or ask your grocery store manager whether the store already sells locally grown items or would consider selling more of them. Grocers know there is growing consumer interest in locally grown foods, and many are responding by stocking them.

Summer Stone Fruits Serve Up Antioxidants

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Juicy peaches are the flavor of summer — delicious on their own as a snack or sliced over cereal or yogurt. A medium peach with its skin on provides about 60 calories, 2 grams of fiber, and a good amount of vitamins C and A, as well as some potassium.

“In summer I always recommend stone fruits as a good source of antioxidants," Larson says. "Fresh off the farm is always best."

Stone fruits include peaches, nectarines, apricots, plums, and cherries — as well as the plum-apricot hybrids known as pluots, plumcots, and apriums.

Sweet and Tart Cherries Lower Inflammation

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A summer treat on par with peaches, both sweet and tart cherries have anti-inflammatory properties that make them promising foods to include in an RA diet.

These properties have been demonstrated in studies, but few studies have included people with RA. For example, a study published in March 2013 in the Journal of Nutrition reported that eating four to nine bing cherries daily for at least 28 days reduced some signs of inflammation in 18 healthy study participants.

Nonetheless, Katherine Basbaum, RD, a clinical dietitian in the cardiology and cardiac rehabilitation section at the University of Virginia Health System in Charlottesville, believes cherries have value for people with RA.

“For RA patients, this summer fruit is a winner because tart cherries are rich in melatonin, a hormone that is well known for its ability to help fight insomnia and make you sleepy,” says Basbaum.

Cherries are also a source of vitamins A and C and potassium, and 1 cup of raw sweet cherries (with pits) has only about 75 calories.

Calcium-Rich Kale and Collard Greens Improve Sleep

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Fatigue and difficulty sleeping are problems for many with RA, and a calcium deficiency can exacerbate both of those issues. That’s why Basbaum advises people with RA to include calcium-rich plant-based foods, such as kale and collard greens, in their diets.

Collard greens provide 268 milligrams (mg) of calcium per cup, cooked, and kale provides close to 100 mg of calcium per cup, cooked.

When shopping for collards and kale, look for crisp, firm leaves with a deep green color. Avoid any greens that look tough, old, or yellowed.

To prepare either collards or kale, wash the leaves and cut or rip out the center stem in each leaf. Slice or tear the leaves into bite-size pieces. Saute in olive oil with some garlic and, if you like hot foods, some red pepper flakes. Add a little water or broth, cover the pan, and steam over medium heat until the greens are softened.

Fresh Turmeric Root Turns Down the Flame

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Dried turmeric is high in antioxidants, but for a livelier flavor, you may want to try fresh turmeric, if you can find it at the farmers market. “Fresh turmeric root looks a lot like ginger root from the outside," Basbaum says. "But once you cut into it, a deep orange flesh is revealed, and that's where the magic is."

If you don’t see fresh turmeric root at the farmers market, check out a local Asian market or look in the “international” section of your local grocery store produce section.

Fresh Parsley Packs a Vitamin C Punch

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Parsley is notable for containing vitamin C, something you may not be getting enough of. But you’ll need to eat a generous amount of parsley to reap its benefits. While 1 cup of chopped parsley has 133 percent of the daily value for vitamin C, 1 tablespoon has only 8 percent.

“Studies show that many rheumatoid arthritis patients have low levels of antioxidants such as vitamin C,” Basbaum says. Vitamin C, one of the best known antioxidants, plays an important role in repairing some of the wear and tear inside your body, she says.

Parsley contains the flavonoid luteolin, which functions as an antioxidant and may have anti-inflammatory effects.

Thanks to greenhouses, fresh parsley is available year round, so even when other fresh herbs are in short supply, you can usually find a decent bunch of parsley to use as a garnish, a flavoring, or even a main ingredient in an herb salad, tabouli, or parsley pesto.

If chopping parsley by hand is difficult, use a mini chopper or small food processor. Even though using dried parsley may seem like an easy alternative, it has less than half the amount of vitamin C as fresh parsley, and it tends to lose its flavor as it sits on the shelf.

Beans, Beans, They’re Good for Your Joints

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Most people are familiar with dried or canned beans, but have you tried fresh beans?

Beans and legumes are packed with fiber and nutrients and are great carbs to include in your RA diet. Fresh beans cook faster than dried, don’t have the added salt of canned options, and are generally more flavorful than either.

What’s more, “fiber from beans — and whole grains — has also been shown to reduce inflammation,” Larson says.

Depending on where you live, you may find fresh, locally grown fava beans, cranberry beans (also known as borlotti), black-eyed peas, pinto beans, and others. Most can be prepared by simmering them in water and aromatic seasonings, then adding them to stir-fries, sautés, pasta dishes, salads, and any other dish where a vegetable might taste good.

You may be able to find them pre-shelled, which will make preparation easier. If not, you’ll need to shell them before cooking.

Fresh fava beans are in season in early spring. To prepare beans sold in the pods, first remove them from the tough outer pod, then cook the shelled beans in boiling water for 1 minute. Cool them immediately in ice water, then remove the tough outer skin from each bean. They are now ready for use.

Fresh black-eyed peas usually arrive in markets in the summer months, and cranberry beans and pinto beans in late summer and fall.

Watermelon Is a Surprising Source of Lycopene

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Need another reason to bite into this refreshing summer favorite? Watermelon is one of few fruit sources of the carotenoid lycopene, an antioxidant linked to heart health, bone health, and prevention of prostate cancer — and also thought to have anti-inflammatory properties.

Watermelon is also a source of vitamin C, beta-carotene, vitamin B6, and, of course, water, which can help ease muscle stiffness and achiness.

While watermelon is delicious on its own, it also works well as an ingredient in summer slushies, frozen desserts, salsa, salads, and gazpacho. For a real treat, try grilled watermelon slices: Brush each slice lightly with olive oil, then place on a hot grill for about five minutes, until slightly softened.

If you can’t find watermelon at the market but still want your lycopene (and other antioxidants), look for tomatoes, red grapefruit, or guavas.